Wednesday January 10th

Jan. 9

WOD
EMOM 12
1) 12/10 Cal Bike
2) 3 Squat Cleans @ 75% 1RM
3) 20 Hollow Rocks

—Rest 2:00—

AMRAP 9
9 Wall Balls
9 Ring Rows
3 Wall Walks

—Rest 2:00—

ALT. TABATA
(:20 ON / :10 OFF x 8 Each)
1) Ball Slams
2) Russian Twists w Ball

D - Choose, Knee ups, 6 inchworms
F - 20/14[WB], 20/15[SB]
P - 30/20 both WB & SB

SWEAT
Every 5:00 x 3
20 DB Snatch
30 Wall Balls
20 Cal Bike

STRENGTH
4 SETS:
15 KB Z-Press
10 KB Bent Over Row *2 second pause at top

Ashley Mathewson

Thursday January 11th